 Ask any woman with premenstrual syndrome (PMS) to describe her symptoms, and the list may go on longer than an unwanted sales pitch. Bloated? Check. Anxious? Check. Wanting to eat everything in sight? Check. Unable to focus? Um … what? And don't forget PMS's infamous mood swings and irritability.
Fortunately, relief for many of these symptoms may be as close as your grocery cart. A June 2005 study in the Archives of Internal Medicine found that women who consumed about 1,200 milligrams of calcium and 500 international units of vitamin D per day from food sources (about 4 cups of milk or the equivalent) had a reduced risk of being diagnosed with PMS. That's the same daily intake of calcium recommended by the National Osteoporosis Foundation for adults ages 51 to 70.
The reason: Women with PMS symptoms have been found to have lower levels of blood calcium and vitamin D (which aids in the absorption of calcium).
BEST SOURCES OF CALCIUM
Whenever possible, try to get your daily calcium from food because the body absorbs nutrients most efficiently through food. Dairy foods, of course, are rich in calcium, so consume plenty of milk, yogurt, and cheese. But don't overlook canned salmon, spinach, broccoli, and almonds - all natural sources of calcium - and calcium-fortified foods such as orange juice, Publix GreenWise Market Soymilk, and tofu.
|
| If your daily diet falls short on the recommended amounts, supplemental calcium (usually combined with vitamin D) and chewable calcium carbonate, such as Tums or Rolaids, also can help. In addition, some studies have shown that vitamin B6 helps reduce irritability and fatigue and that magnesium supplements can reduce fluid retention, breast tenderness, and bloating.
LIFESTYLE CHANGES
Keecha Harris, a spokesperson for the American Dietetic Association, says there's no single cure-all for every case of PMS, but taking good care of yourself can significantly ease symptoms.
"Eat a well-balanced diet and get a lot of exercise," she says. A 30-minute walk or jog can lift your mood and help battle bloating. It also counteracts an increased appetite and the pounds that might add.
"Having small meals more frequently also can help," Harris says. It helps stabilize your blood sugar and may prevent those pesky cravings, which Harris recommends satisfying in moderation. "Have a chocolate," she says, "but not a box of chocolates."
ADDITIONAL STEPS TO TAKE:
Skip the salt. Avoid chips, bacon, nuts, and other salty foods for the 10 days before your cycle to reduce bloating.
Reduce caffeine intake. Consuming caffeine can worsen anxiety, irritability, and breast tenderness.
Avoid alcohol. It can exacerbate headaches, fatigue, and depression.
Plan ahead. If you know when PMS will strike and you're plagued by mood swings and a lack of focus, don't take on big projects or overbook your schedule. Keep those days as low-key as possible.
Follow these tips, and perhaps that time of the month won't actually be "that time of the month."
|
